Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
30 Banded pull aparts
20 sec dead hang
Hyrox Strength:
FBB 4 sets for quality
10 Romanian DL (95/65)
15 GHD back extensions
100FT farmers carry 24/16kg
Conditioning
EMOM X 16
Min 1: 100FT Shuttle Runs + 50FT Body weight walking lunge
Min 2: 15 med ball situps 20/14
Min 3: 12/10 cal row or 10/8 cal bike
Min 4: 15 Russian Kettlebell swings (24/16kg)
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